RAFAEL NADAL ARM WORKOUT: DO YOU WANT BULGING BICEPS LIKE RAFA?
Tennis fans from around the world will forever remember the famous 5 sets Federer Vs Nadal 2008 Wimbledon Final. A battle of two of the greatest sportsmen to ever grace the earth. On this occasion, Nadal was crowned Champion.
What strikes people most about Nadal is his hunger to win every point, and of course his bulging biceps. In this short article, I have put together a ‘Rafael Nadal Arm Workout’ to help you cultivate the arms of a champion.
EXERCISES: RAFAEL NADAL ARM WORKOUT
One of the most effective ways to make your muscles grow is to train them more frequently. I have put together 3 Rafa arm workouts to ensure we blast all the muscle fibers in your arms from every angle. The 1st workout focuses on Strength Training, the 2nd Endurance and the 3rd workouts focuses on Hypertrophy training, or in other words… pumping your arms up like a balloon!
If you are unsure of any of the exercises below click
‘HERE’ to open up a new page, copy and paste the exercise and watch (Scott Herman videos are excellent and I would recommend his demonstrations).
RAFA ARM WORKOUT 1 (STRENGTH TRAINING):
- A1: Close Grip bench press
- B1: Bicep barbell curls
- C1: Standing DB Shoulder Press
*1-2 warm-up sets per exercise (6-10 reps)
*5 working sets per exercise (6-10 reps)
*Rest 60s between each set
RAFA ARM WORKOUT 2 (ENDURANCE TRAINING):
- A1: Rope Cable Push Downs + Standing DB curls
- B1: Overhead DB extension + Hammer curls
- C1: Standing DB Lateral Raise + Rear Cable Cross-over (Standing)
*1-2 warm-up sets per exercise (12-15 reps)
*5 working sets per exercise (12-15 reps)
*Rest 45s between each superset (2 exercises back to back) i.e perform Rope Cable Push Downs, then Standing DB curls, then rest 45s, then repeat.
RAFA ARM WORKOUT 3 (MUSCLE PUMP TRAINING):
- A1: DB Hammer Curls + Push-Ups + Straight Bar Push Downs
- B1: Standing Barbell Military Press + Seated DB side raises + Incline rear raises
- C1: Tennis Ball squeeze (squeeze a tennis ball in each hand as hard as possible for the 60s)
*1-2 warm-up sets for exercises A1 & B1
*3 working sets per exercises (20-25 reps)
*Rest 30s between each tri-sets (3 exercises back to back
FULL BODY TRAINING: RAFAEL NADAL ARM WORKOUT
Whilst it would be great to work the arms every day, we must ensure we still pay adequate attention to other bodyparts or you will start to develop muscular imbalances and potential injuries. Here are two more workouts to prevent this from happening.
RAFA: LEG WORKOUT
- A1: Seated Hamstring Curl + Squat Jumps (5 sets x 12-15 reps)
- B1: Leg Press (3 sets x 20-25 reps)
- C1: Walking Lunges (1 set – as many lunges as possible)
- D1: Calf raises (4 sets 20-25 reps)
RAFA: CORE WORKOUT
- A1: Crunches (2 sets x 30-100 reps)
- B1 : Back extensions (2 sets x 30-100 reps)
- C1: Oblique Bar Twists (1 set x 100 reps)
- D1: DB Flat Bench Press (3 sets x 12-15 reps)
- E1: Lateral Pulldown (3 sets x 15-20 reps)
- F1: DB bent over row (3 sets x 10-12 reps)
PERIODISATION – RAFAEL NADAL ARM WORKOUT
Here’s how your weekly routine looks:
- Monday: Rafa Arm Workout 1
- Tuesday: Rafa Leg Workout
- Wednesday: Rafa Arm Workout 2
- Thursday: REST
- Friday: Rafa Arm Workout 3
- Saturday: Rafe Core Workout
- Sunday: REST
NUTRITION: RAFAEL NADAL ARM WORKOUT
Imagine having a shiny red Ferrari parked outside your drive, but the car has no fuel tank built-in. You're not going to get anywhere right?
Without the right fuel in your body, your muscles will not grow as well as what they could if you were to ‘constantly’ supply them with the right amount of nutrients.
Aim to eat between 1-1.5g of protein per lb of bodyweight e.g. if you are a 200lb male that would mean eating between 200-350g of protein per day. Spread that number over 6-8 meals. Foods that are high in protein include chicken, turkey, eggs, steak, mince, cod, salmon, haddock, hake, nuts, protein shakes, etc, etc.
FINAL NOTE:
Try this routine for 8-12 weeks and I can 100% guarantee that your arms will grow like crazy. Make-sure to read through the plan carefully and always consult a medical professional before embarking on this intensive exercise program, it is not for the faint-hearted. As always if you have any questions please drop me a message (
DROP E-MAIL”)and I will get back to you.
Now go build some Championship arms . . .
Good luck!